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Thursday 9/19

Capacity Builder

3 Rounds: 2 Minute Window: 15/12 Calorie Row 10 Chest to Bar Pull-Ups Max Wallballs (20/14)Rest 30 Seconds Between rounds

Active Recovery 3 Rounds, Not for Time: 20/14 Calorie Row 1 Minute Plank 20/14 Calorie Row 1 Minute Side Plank (Each Side) 20/14 Calorie Row 1 Minute Hollow Hold



Meet Jack... Jack is a hockey player. He has been working one on one with one of our coaches to gain some strength He comes once sometimes twice a week for 30 minutes The picture on the left was back in July of him Deadlifting 115# Today he pulled 140# with ease! Way to go Jack!

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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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